where there's a helpful smile in every aisle

HealthNotes

Healthnotes offers comprehensive, science-based health and lifestyle information.
Written with you in mind, Healthnotes answers the most commonly asked questions
with credible, easy-to-understand information — edited by physicians who review
over 550 scientific and medical journals to keep content current, factual, and balanced.

Quick Facts

Sides & Desserts

Wine Pairings

Serve this satisfying soup throughout fall and winter. It’s easy to make and, with holiday spices, makes a delightful start to the Thanksgiving meal.

Ingredients

3 butternut squashes

3 kabocha or hubbard squashes

4 leeks

1 Tbs olive oil

8 cups stock or water*

1/2 cup rolled oats

1 tsp sea salt*

1/4 tsp white pepper

1 tsp nutmeg

1 tsp cinnamon

Directions

Clean and halve each squash from top to bottom. Remove seeds. Lay squash halves face down and cut across in 1/2-inch (1.25cm) slices. Cut the skin off each piece and then chop into 1/4-inch (0.5cm) chunks. Clean leeks and cut on the diagonal in 1/4-inch (0.5cm) pieces. Set aside one cup.

In a large stock pot, sauté the rest of the leeks in oil for 1 minute. Add the squash and sauté for another 5 minutes. Add the stock or water and bring to a boil, then turn flame down and let simmer for 5 minutes.

Add oats and simmer 5 minutes. Add salt, pepper, nutmeg and cinnamon and let simmer 5 to 10 minutes, until the squash is soft. Purée in a food processor until very smooth. Press soup through a fine-meshed sieve if a smoother texture is desired. Transfer soup back to pot and keep warm.

In a small skillet, sauté the remaining 1 cup (180g) of leeks in a little olive oil, scatter over warm soup, and serve.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. If you are allergic to soy, be sure the broth you choose is soy-free, as broths frequently contain hydrolized vegetable protein from soy.

Nutrition Facts

Calories 224

Calories from Fat 40 (18%)

(7%)Total Fat 5g

(5%)Saturated Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

(1%)Cholesterol 2mg

(52%)Sodium 1254mg

(24%)Potassium 855mg

Total Carbohydrate 42g

(22%)Dietary Fiber 6g

Sugars 4g

Sugar Alcohols 0g

(14%)Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.